Robot's Journal

robotpakwan

Age : 17
Sex : Male
Height : 5'11
Weight : 180lbs

Hello ! Nag start ako ng diet nung june 2011 nasa 220 pounds ako nun, Cardio lang ako sa bahay walang tinake na supplement .
Almost a month palang ako sa gym ngayon ..

Workout :

Monday : Chest / Back / Legs
Tuesday : Shoulder / Biceps / Triceps
Wednesday : Chest / Back / Legs
Thursday : Shoulder / Biceps / Triceps
Friday : Chest / Back / Legs
Saturday : Shoulder / Biceps / Triceps
Sunday : Rest

I usually spend 1 1/2 ~ 2hrs sa gym depende sa rami ng tao
Ang goal ko is to lose weight and maging in shape ung body ko kasi this coming 1st sem on my 2nd yr college swimming namin nakakahiya mag hubad Nag ca-cardio ako pag uwi ko galing school kaso hindi daily kasi minsan ang daming aaralin eh :idea:


Eto ko nung june ung naka red sympre

And eto ung latest pic ko December pa to nakunan and mas lumiit ako now and lumaki biceps ko i can feel it haha

Ako ung naka black

Ako ung nasa likod kita ung fats haha

DSmallDivide

Hmmmmm... ok naman yung progress pag dating sa weight. though im curious of a few things lang sir. 6days a week ka nagwe weight training and you hit same body part twice a week? kamusta naman po ang recovery natin between workout days? dont you feel sluggish in the middle of the week? Coz the way i see yung program mo is you're gonna be overtrained w/ it and it will be counter productive dun sa goal mo IMO.

robotpakwan

Okay naman hindi ako nakakaramdam ng any pain , Pano po ba dapat ung gawin kong program ?

DSmallDivide

Normally, you should only hit one body part once a week to give time na magrecover and mag grow ung muscles mo. second question, anu po ba goal natin? i mean in physique? lean? or muscular Big?

robotpakwan

Hmm gusto ko bumaba ung body fat percentage ko , Goal ko really is to lose weight and gusto ko lang body is parang ung sa mga basketball player , Physically Fit body lang sana .

DSmallDivide

Hmmmm... lean physique kung ganun.

El-bad4ss

Mon-chest,bicep
Tue-back
Wed-rest
Thu-shoulder,tricep
Fri-legs,abs
Sat-rest
Sun-rest


...for example lang, masyadong mahirap yung program mo. Kaw na bahala mag tweak para bumagay sa sked at trip mo.

DSmallDivide

+1

for brader EL

yan! that'll work better kesa dun sa current program mo and you won't have to spend longer periods sa gym. pwedeng pwede ka pa magcardio during rest days para mas mapabilis ang pag lose mo ng weight. though syempre rest ka pa din kahit ung sunday lang no cardio or weights.

robotpakwan

Sir if lean physique ung goal ko , pano ko ma aachieve un ?
Nag intake pala ko ng whey pro after work out , and plan ko i try ung lipo 6 black ..

rotrot78

^ kung gusto mo lean more cardio and and your diet will always calorie deficit. iwas sa white rice.. pwede ka mag kamote brown rice for your carbs. syempre kung gusto maging lean na may muscle do weightlifting as well.

DSmallDivide

^
+1

nasabi na lahat ni kuya rot ang dapat kong sabihin. hehehe

rugged666

eto maganda ding sched, 4 days a week workout..

monday= chest-triceps
tuesday=rest or cardio or abs
wednesday=legs + shoulders
thursday=rest or cardio or abs
friday=back-biceps
saturday=rest or cardio or abs
sunday=rest

ang maganda dito, may full recovery muscles mo kasi mron 1 day rest at from chest, next is legs, ang shoulders kc madali lng madevelop since small muscle group lng cla tulad ng triceps at biceps, ang mga big muscle groups ay chest, back and legs kaya klangan mraming oras ang recovery period nila.

DSmallDivide

Hmmmm... its a good split over-all though i got some few questions. what makes you say na mas madali madevelop at mas mabilis ang recovery ng smaller muscle groups (biceps, triceps, shoulders) than bigger muscle groups? i'm just curious. And as far as i can remember any type of muscle (be it big or small, be it fast twitch or slow twitch) is prone to over-training if you don't give it enough time to recover and will be counterproductive in making them grow. so how come you recommended so many "ab days" where abs are still muscles that is prone to over training. Like ive said im just curious...

rugged666

DSmallDivide wrote:

Hmmmm... its a good split over-all though i got some few questions. what makes you say na mas madali madevelop at mas mabilis ang recovery ng smaller muscle groups (biceps, triceps, shoulders) than bigger muscle groups? i'm just curious. And as far as i can remember any type of muscle (be it big or small, be it fast twitch or slow twitch) is prone to over-training if you don't give it enough time to recover and will be counterproductive in making them grow. so how come you recommended so many "ab days" where abs are still muscles that is prone to over training. Like ive said im just curious...

madali madevelop sir than big muscle groups, ganito na lng... with same rest periods, both intense workout on small and big muscle groups... mas makikita mo results ng small sa big muscle groups, with SAME RECOVERY PERIODS. like for me, mas nauunang lumabas yung triceps, traps at delts q kaysa sa chest and back.

about abs sir, its an option, kaya nga rest OR cardio OR abs... it doesnt mean, you always do abs on that day, kaya po meron OR, so its either magrest ka, mag cardio or mag abs.

robotpakwan

Thanks sainyo sir , Any feedbacks about lipo 6 black ? can i use it ba 17 palang kasi ako eh ..
And any tips kung pano ko mapapantay ung strenght ko sa kaliwa ko from my right , Kasi mas mahina ung left ko and pag dating sa shoulder part ang laki ng difference nila ...

DSmallDivide

Ah... ok ok.

rugged666

robotpakwan wrote:

Thanks sainyo sir , Any feedbacks about lipo 6 black ? can i use it ba 17 palang kasi ako eh ..
And any tips kung pano ko mapapantay ung strenght ko sa kaliwa ko from my right , Kasi mas mahina ung left ko and pag dating sa shoulder part ang laki ng difference nila ...

about lipo 6 black, no koment aq jan kc never pa q nagtry nyan hehe

kadalasan mahina tlga yung non-dominant arms/hands natin, qng right handed ka, mas malakas yung right mo kysa sa left, ganyan din aq, mahina ang left arm q pagdating sa bicep workouts, advice q lng sa shoulder exercise, dapat proper form ka parati, mas importante yun kysa sa bigat ng binubuhat mo.. kaya sa gym nakapaligid ang salamin dahil dun mo titingnan ang sarili mo qng proper form ka.

proper form w/ light weight = OK
heavy weight w/ no proper form= NOT OK

bardagul

hi & welcome robotpakwan!

my advice, wag ka muna mag fat burner. you're still young @ malaki pa chances mo to burn those fats through exercise and diet.

daltonkamote

RECOVERY PERIODS. like for me, mas nauunang lumabas yung triceps, traps at delts q kaysa sa chest and back.

depende po yan sa genes nga tao. pinag pala ka dahil yang mga part na yan mabilis sayo magrecovery,

dont ever compare yourself to others, iba iba tayo, meron siguro same ng katawan mo same ng recovery, pero meron din naman hindi. yang sinasabi mo sa small at big muscle, thats BS. sorry for the word, pero thats bs.

robotpakwan

I need to lose weight kagad e Sa july kasi mag kaka swimming class kame nakakahiya mag hubad pag marami pa fats

El-bad4ss

robotpakwan wrote:

I need to lose weight kagad e Sa july kasi mag kaka swimming class kame nakakahiya mag hubad pag marami pa fats

Wag ka mag madali, yan ang pinak malaking mali ginagawa ng karamihan gusto ng fast result. Kung wala kang makitang malaking pinagbago sa katawan mo madidiscourage ka lang at mag ko-quit.

rugged666

daltonkamote wrote:

RECOVERY PERIODS. like for me, mas nauunang lumabas yung triceps, traps at delts q kaysa sa chest and back.

depende po yan sa genes nga tao. pinag pala ka dahil yang mga part na yan mabilis sayo magrecovery,

dont ever compare yourself to others, iba iba tayo, meron siguro same ng katawan mo same ng recovery, pero meron din naman hindi. yang sinasabi mo sa small at big muscle, thats BS. sorry for the word, pero thats bs.

sabi nga ni rotrot dun sa "1 week meal plan" thread, wag daw sisihin sa genes, kc qng puro daw genes, wala daw mangyayari sau.. ang recovery ay dpende din sa factors, like yung nutrition mo, sleep, etc.. qng kulang ka sa ganito, mas mahaba ang recovery mo, pero ang 2days rest period, enough na yun para makarecover katawan mo, unless beginner ka palang, tyak masasakit pa katawan mo nyan, pero qng ndi ka beginner at masasakit pa katawan mo, overtrain na tawag nun.

PS: ano ba BS??

the reason why mas madaling lumabas ang deltoids,triceps at biceps natin ay dahil madalas clang nahihit kpag nag chest at back tyo, even leg workouts like deadlifts,lunges, nahihit ang shoulders kya mas makikita mo results ng small muscle group kysa sa big muscle group..

robotpakwan

Thanks sainyo lahat mga master
Eto routine ko now

Monday : Back / Biceps
Tuesday : Core / Cardio
Wednesday : Shoulder / Triceps
Thursday : Core / Cradio
Friday : Chest / Legs
Saturday : Core / Cardio
Sunday : REST


Ask ko po ulet ano mas okay i take ko .

Jack3D pre workout + ON Whey Protein post work out .
or
Creatine pre work out + Whey post work out .

monching11

Meron ka ba ng mga yan? actually pwede parehas yan kung ganyan stack mo

robotpakwan

Ung jack3d and whey meron ako kaso paubos na ung jack3d
and gusto ko sana i try naman ung neurocore ano mas okay sa dalawa ?